Strength
A) Back squat: e1.5momx3
1x7x65%
1x5x70%
1x3x75%
B) Back rack lunges: e2momx3 sets
3×12 (6/6)
*after each set bb/db biceps curl 15-20 reps
Metcon
4 min ON – 1 min OFF x 4 (19 min Total)
40 Du / 80 Su
30 KB Swing
20 KB SDHP
10 Push ups max Pull ups/ ring row